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June 19, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 18 June 2011 19:25



Rest Day

Happy Father's Day!

 
June 18, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 18 June 2011 07:05



"Baby Badger"

Advanced
3 rounds
20 hang power cleans  #55-65
20 pull ups
400m run

Intermediate
3 rounds
15 hang power cleans  #45
15 pull ups or progressions
400m run/walk

Beginner
3 rounds
10 hang power cleans  #15-25
10 pull up progressions
200m run/walk



 
June 17, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 16 June 2011 20:27



Skill Day

Today, practice clean and jerks. If you cannot "jump and land" at this point, keep your feet on the ground for the clean, and use the push jerk. Pick a weight from #15 to #75. If you are using a bar with no bumpers, start the bar at mid-shin. Use the hang position if it is more comfortable.

For a demo of the push jerk, go here. http://media.crossfit.com/cf-video/cfj-nov-05/push-jerk.wmv 

Last Updated on Thursday, 16 June 2011 20:31
 
June 16, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 15 June 2011 17:00



"Baby Nancy"

Advanced

4 rounds

Run 400m

15 overhead squats #45-65

Intermediate

3 rounds

Run 400m or row 500m

15 overhead squats #25-35

Beginner

3 rounds

Run 200m or row 250m

10 overhead squats  PVC- #25

 
June 15, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 14 June 2011 20:08


Rest Day

 
June 14, 2011 PDF Print E-mail
Written by Andrea   
Monday, 13 June 2011 19:37


"Baby Fran"

Advanced
21-15-9
Thrusters #45
Pull ups

Intermediate
21-15-9
Thrusters #25
Pull ups/ring rows

Beginner
15-12-9
Thrusters #15
Ring rows

 
June 13, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 12 June 2011 19:07

"Madeline"

Advanced

21-15-9

Ring dips

Backsquats #65

Pull ups

Intermediate

21-15-9

Ring or bar dips

Backsquats #45

Pull ups or ring rows

Beginner

15-12-9

Bar or bench dips

Backsquats #25

Ring rows

 
June 12, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 11 June 2011 20:24


"Small"


Advanced

3 rounds

500m row

20 burpees or pregnant burpees

20 box jumps or step ups

400m run


Intermediate

3 rounds

500m row

15 pregnant burpees

15 step ups

400m run/walk


Beginner

3 rounds

250m row

10 pregnant burpees

10 step ups

200m run/walk


Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.



 
June 11, 2011 PDF Print E-mail
Written by Andrea   
Friday, 10 June 2011 19:37


Rest Day

 
June 10, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 09 June 2011 19:25



Advanced

21-15-9

Kettlebell deadlifts  32kg

Squats

Push press  #65


Intermediate

21-15-9

Kettlebell deadlifts  24kg

Squats

Push press  #45


Beginner

15-12-9

Kettlebell deadlifts  16kg

Squats

Push press  #15-25

 
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Important

CrossFit is a strength and intensity based fitness program.

However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.

Personalized Programming